BACK - 11/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      9-12-15-18-21 reps

      Whatever weight you pick for the first set (9 reps), try to stick with that
      weight for all 5 sets.  Rest between sets.

#2  Every EVEN minute, on the minute, do 6 reps of BB Row
      Every ODD minute, on the minute, do 6 reps of BB Deadlift

      Do 6 sets of BB Row and 6 sets of BB Deadlift (12 total sets).

#3  Do 1 round of:

      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
      Double Under - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)

CHEST - 11/29/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Pushup (not hand release) - 10 reps

#1  Start a timer.  In 2 minutes: 
      Run a suicide on the 50 meter course and then do as many
      Hand Release Pushups as you can until you reach the time limit.  

#2  BB Bench Press - 3 reps plus one NEGATIVE.  You will do 4 sets.

      No pause.  Do 3 reps at a normal tempo, and then for the negative, lower the bar
      for 10 seconds (use a timer).  Have a spotter help you rerack the weight.  Start with
      a weight you can easily manage, and then try to add weight each set.  Rest between
      sets.  

#3  This is 4 rounds.  

      BB Thruster
      Toes to Bar
      BB Bench Press (no pause)

      Round 1 is 18 reps per exercise.  Round 2 is 14 reps per exercise.
      Round 3 is 10 reps per exercise.  Round 4 is 6 reps per exercise.
      REST 2 minutes between rounds.  

SHOULDERS - 11/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  BB Push Press
      Every minute, on the minute, do 3 reps.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  In 15 minutes, do as many rounds as you can of:

      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      Jump Squat - 20 reps
      REST - 30 seconds
      BB Power Jerk - 5 reps
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds

LEGS - 11/26/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps

      Then with an unweighted BB, do:

      Overhead Squat      1-1-1-1 rep
      Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.

      You can add a little weight if you want to, but keep it light.

#1  BB Clean

      3 reps at 50% of 1RM
      3 reps at 60% 
      3 reps at 70% 
      1 rep at 75%
      1 rep at 80%
      1 rep at 85%
      1 rep at 90%
      1 rep at 95%

      Rest between sets.

#2  BB Back Squat (no pause)      5-5-5 reps

      Try to increase weight each set.  Rest between sets.

#3  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 6 minutes.
      Round 3 is 9 minutes.

      In any of the rounds, if you finish the last exercise (air squats), then start
      back at front squats again.  Work all the way to the time limit for each round.  
      Start each round with exercise A.
      Rest 2 minutes between rounds.

      A) BB Front Squat (no pause) - 5 reps
      B) 24" Box Jump - 15 reps
      C) Goblet Squat - 15 reps
      D) Double Under - 30 reps
      E) BB Deadlift - 5 reps
      F) Burpee - 15 reps
      G) DB Thruster - 15 reps
      H) Air Squat - 30 reps
      

BACK - 11/24/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      Pushup (not hand release) - 8 reps
      Goblet Squat - 12 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.   

CHEST - 11/23/13

Warmup - Do 3 rounds of:
      Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
      Back Squat (unweighted BB) - 9 reps
      DB Bench Press (light weight) - 12 reps

#1  BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM) 

      Every minute, on the minute, do 4 reps.  You will do 6 sets.

      We want bar speed.  A quick controlled downward phase followed by an
      explosive upward phase for every rep.  

#2  In 12 minutes, do as many rounds as you can of:

      BB Hang Clean                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      BB Front Squat                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Standing BB Shoulder Press      3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Hand Release Pushup                 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
      REST - 30 seconds

      Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
      to the hand release pushup until you hit 12 minutes.  Try to stick with the same
      weight on the BB for all the rounds.  

#3  BB Bench Press with a 3 second Isometric PAUSE      3-3-3-3-3-3 reps

      Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
      rep.  Start with a weight you can easily manage and then try to add weight each
      set.  Rest between sets.       

SHOULDERS - 11/21/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Split Jerk - 5 reps

#1  BB Split Jerk      

      6 reps at 50% of your 1RM
      5 reps at 55% of your 1RM
      4 reps at 60% of your 1RM
      3 reps at 65% of your 1RM
      2 reps at 70% of your 1RM
      1 rep at 75%  of your 1RM

      Rest between sets.  

#2  This is continuous work.

      DB Lateral Raise      22-20-18-16-14-12 reps
      Toes to Bar      12-10-8-6-4-2 reps

      Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10 
      toes to bar, etc.

#3  Do 1 round of:

      Run 400 meters
      Standing BB Shoulder Press - 12 reps
      Run 400 meters 
      Standing BB Shoulder Press - 9 reps
      Run 400 meters
      Standing BB Shoulder Press - 6 reps

      Try to use the same weight for all 3 sets of shoulder press.

LEGS - 11/20/13

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Push Press - 10 reps
      Hang Clean - 10 reps

      Then with 95 lbs, do 1 round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Frankenstein Front Squat      5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      PAUSE for 3 seconds at the bottom of each rep.  Rest between sets.  

#2  BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.

      Do a few reps at 50%, 60%, and 70% before you start your timed reps.

#3  This is 3 rounds of continuous work.

      BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.

      Try to stick with the same weight for thrusters for all 3 rounds.  

BACK - 11/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps 
      BB Back Squat - 5 reps
      Snatch Grip BB Push Press - 5 reps
      BB Overhead Squat - 5 reps

      The BB exercises are with an unweighted BB.

#1  BB Deadlift (No Touch)      4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight,
      and then a normal tempo on the way up.  Start with a lighter weight and then
      try to add weight each set.  Each rep STARTS and FINISHES at the TOP
      POSITION.  Rest between sets.  

#2  BB Row - 100 reps

      Take turns WITH A PARTNER doing sets until you reach a combined total of
      100 reps.  Divide this up however you want.  Your only rest is when your partner 
      is working.  Try to stick with the same weight for all 100 reps.

      If you are working by yourself, do 50 total reps, and try to keep your work:rest
      ratio at about 1:1.  

#3  Do 3 rounds of:

      Pullup - 40 seconds
      REST - 20 seconds
      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      For the pullups, start each round with strict pullups and then switch to kipping
      pullups when you need to.  

CHEST - 11/17/13

Warmup - do 2 rounds of:
      Air Squat - 25 reps
      Pushup (not hand release) - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press WITH BANDS (no pause)      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.  
      Rest between sets.  

#2 Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  The goal is to minimize the 
      ground contact time between the two boxes.  Be explosive with each rep.  Rest
      between sets.

#3  This is 3 rounds.  

      EZ Curl Nosebreaker         R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
      Burpee                                  R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
      BB Front Squat                    R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
      BB Bench Press PAUSE      R1- 12 reps, R2 - 9 reps, R3 - 6 reps

      Rest 90 seconds between rounds.  For the BB Bench Press, there is a 2 second
      pause at the bottom of each rep.  R1 = Round 1, R2 = Round 2, R3 = Round 3.

SHOULDERS - 11/15/13

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Standing BB Shoulder Press - Every minute, on the minute, do 5 reps.
      You will do 8 total sets.  Try to stay with the same weight for all 8 sets. 

#2  You will do 2 rounds of:

      BB Waiter's Walk - 50 meters
      DB Lateral Raise - 25 reps
      Double Under - 20 reps
      Seated DB Shoulder Press - 15 reps
      24" Box Jump - 10 reps
      BB Push Press with a 3 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds. 

LEGS - 11/14/13

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

      Then do:
      BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%

#1  BB Clean plus Front Squat.  This is 5 sets.  For each set, you will do one rep
      of squat clean, and then 2 reps of front squat.  The loads for each set are:
      Set 1 - 70% of clean 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 85%
      Set 5 - 90%

#2  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Back Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 reps per exercise.
      Round 3 starts at 8:00, and you will do 15 reps per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Back Squat, pick a weight before you start and then try to stick with that
      weight for all the rounds.  
      
      

BACK - 11/12/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3. 

      Then do BB Thruster (unweighted)      10-10-10 reps
      Slow and controlled.  Go as low as you can with good posture, and lock out
      at the top of each rep.  

#1  BB Row      4-4-4-4-4-4 reps

      Heavy but perfect.  Try to add weight each set.  Rest between sets.

#2  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left
            or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
            pointing.

      Walk back to the box after each rep, and do the next rep.  Effort level for the 12
      reps is: 
      Rep 1 - 50%
      Rep 2 - 60%
      Rep 3 - 70%
      Rep 4 - 80%
      Rep 5 - 90%
      Reps 6 - 12 are at 100%

#3  This is 3 rounds.

      BB Deadlift 
      REST 
      Kipping Pullup
      REST
      Cable Row
      REST

      For Round 1, do as many quality reps of each exercise as you can in 60 seconds, 
      and then rest 60 seconds after each exercise.
      For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
      For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.

CHEST - 11/11/13

Warmup - do 2 rounds of:
      Front Squat (no pause, unweighted BB) - 12 reps
      Push Press (unweighted BB) - 12 reps
      DB Reverse Fly -  12 reps
      Pushup (not hand release) - 12 reps

#1  This is continuous work.

      Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                     21-18-15-12-9-6-3 reps

      Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.

#2  BB Bench Press (1.5 REP)      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  In 9 minutes, with good technique and posture, do as many rounds as you can of:

      BB Clean - 3 reps (65% of 1RM)
      BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
      Pullup - 7 reps
      Burpee - 9 reps

      The focus for cleans is QUALITY.  Reset your starting position before each rep.
      #3 is continuous work.  
      
      

SHOULDERS - 11/9/13

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Start with a weight you can easily manage and then add weight each round.
      Make sure you go all the way to lock out, at the top of each rep.
      Rest between rounds.

#2  You will do a set every minute, on the minute, for 16 total sets.

      At 0:00, 4:00, 8:00, and 12:00  -  BB Overhead Squat - 5 reps
      At 1:00, 5:00, 9:00, and 13:00  -  BB Deadlift - 10 reps
      At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps

      For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.

LEGS - 11/8/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean      5-4-3-2 reps

      PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
      when you are essentially in the bottom position of a front squat).
      Set 1 - 60% of clean 1RM
      Set 2 - 65% of clean 1RM
      Set 3 - 70% of clean 1RM
      Set 4 - 75% of clean 1RM

      These are not touch and go reps.  Reset your starting position for every rep.  
      Rest between sets.  

#2  BB Back Squat (no pause)      5-4-3-2 reps

      Try to add weight each set.    
      Rest between sets.

#3  Every minute, on the minute, run 100 meters on the 50 meter course.
      You will do 6 total reps.  
      Try to complete each rep in less than 20 seconds.  

#4  BB Back Squat - 15 reps
      Burpee - 7 reps
      REST - 60 seconds
      BB Back Squat - 11 reps
      Burpee - 11 reps
      REST - 60 seconds
      BB Back Squat - 7 reps
      Burpee - 15 reps
      
      Use the same weight for all 3 sets of BB Back Squat.   
      

BACK - 11/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Row - 12 reps
      BB Push Press - 9 reps
      BB Front Squat - 6 reps
      BB Hip Clean - 3 reps
      
      All BB exercises are with an unweighted BB.

#1  Cable Row      15-10-5-20 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  This is 5 rounds.

      For Round 1, do E.
      For Round 2, do D and E.
      For Round 3, do C, D, and E.
      For Round 4, do B, C, D, and E.
      For Round 5, do A, B, C, D, and E.

      Rest one minute between rounds.  

      A) Double Under - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) BB Row - 12 reps
      

CHEST - 11/5/13

Warmup - At a comfortable pace, for 5 minutes, do:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:

      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      BB Ground to Overhead - 10 reps (50% of clean 1RM)
      REST - 1 minute
      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 1 minute

      The weight for the bench press with bands for speed, is light.  The goal here
      is bar speed.  We want a quick, controlled downward phase, and then an 
      EXPLOSIVE upward phase for all 5 reps of each set.  

#2  BB Floor Press      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.
      PAUSE for 2 seconds at the bottom of each rep.  Rest between sets.

#3  Start a timer:

      At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
      At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
      At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press

      Do one more round (the sets will start at 6:00, 8:00, and 10:00).  Then at 12:00,
      do 30 reps of DB Thruster.

SHOULDERS - 11/3/13

Warmup - Do 6 rounds of:
      DB Thruster - 6 reps
      Run 25 meters

      Effort level for the sprints:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%, Round 6 - 90%

#1  Every minute, on the minute, sprint 50 meters (100% effort).  Do 6 total reps.

#2  BB Split Jerk    

      Set 1 - 5 reps @ 60% of your Split Jerk 1RM
      Set 2 - 4 reps @ 65%
      Set 3 - 3 reps @ 70%
      Set 4 - 2 reps @ 75%
      Set 5 - 1 rep @ 80%
      Set 6 - 1 rep @ 85%

      Rest between sets.

#3  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 200 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 300 meters......

      Continue adding 2 reps every round to the push press and lateral raise, 
      and add 100 meters every round to the run, until you hit 12 minutes.  
      

LEGS - 11/2/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
      Front Squat (no pause) - 10 reps
      Hip Clean - 5 reps

#1  BB Clean

      Set 1 - 5 reps at 60% of 1RM
      Set 2 - 4 reps at 65% of 1RM
      Set 3 - 3 reps at 70% of 1RM
      Set 4 - 2 reps at 75% of 1RM
      Set 5 - 1 rep at 80% of 1RM
      Set 6 - 1 rep at 85% of 1RM

      Rest between sets.  Reset your starting position between every rep.  These are 
      not "touch and go" reps.  

#2  BB Front Squat      1-1-1-1-1 rep

      See the video below.  Using a timer for each rep, the negative (going down) is 10
      seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
      tempo.  Rest between sets.  Start with 50% of your front squat 1RM and then
      try to add weight each set.

#3  Do 2 rounds of:

      Air Squat - 50 reps
      Double Under - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat - 10 reps

      Rest 2 minutes between rounds.